Post your workout routine

Im just curious as to what sort of routines you guys have.

I try to change mine up every few weeks so here is what I have planned for the next few weeks. That is if everything goes well and my wrist is all healed up by then. I need to add some size so I am going to try something a little different and focus on specific muscles for each day, except for on leg days.

5 day lifting schedule 6-8 reps per set. Usually 3 sets.

Monday: Chest
Flat bench
Overhead barbell pull
Incline bench
Cable crossovers
Decline bench
Flyes

Tuesday: Biceps
Barbell curls
Preacher curls
Ez bar curls
Hammer curls
Dumbbell curls
Concentration curls

Wednesday: Triceps
Straight bar pressdown
Dumbbell extensions
Rope pressdown
Skull crushers
Reverse grip pressdowns
Dips

Thursday: Legs
Squats
Leg curls
Leg press
Leg extensions
Deadlift
Calf raises
Dumbbell lunges

Friday: Shoulders & Back
Overhead press
Lat pulldowns
Dumbbell raises
Cable row
Arnold press
Shrugs

Saturday, Sunday, & Wednesday 2 mile run in the morning

Monday: Walking to the car and bending down to tie my shoes.
Tuesday: Running up the stairs twice because I forgot my keys.
Wednesday: Walking across the road to McDonalds because I didn't make my lunch, important stretching (and yawning) beforehand.
Thursday: Crawling back to gf's place from the pub because no taxi driver will let me in their cab.
Fri-Sun: Sex.

Monday: Walking to the car and bending down to tie my shoes.
Tuesday: Running up the stairs twice because I forgot my keys.
Wednesday: Walking across the road to McDonalds because I didn't make my lunch, important stretching (and yawning) beforehand.
Thursday: Crawling back to gf's place from the pub because no taxi driver will let me in their cab.
Fri-Sun: Sex.


Somehow i knew, i just knew your response would be similar to this. :tongue:



Monday-Friday: work 7am-5pm... then sleep
Saturday: work 7am-4pm... then sleep
Sunday: Sleep in until noon, then go down to my home workout station and pretend to do something for about 5 minutes, get bored and post on af, then sleep....


I do a lot of sleeping here lately because work is tiring and i've been under a lot of stress. But i get a significant amount of work from my job.

do fifty push ups at a time a couple times a day. Sometimes I skip days though. And sometimes I do a few hundred. Just to balance it out. A few sets of 30 -50 sit ups every month.

Then I excercise once before I go to sleep.

Hmm.

M-W-F - Run 2 miles. Swim around in the pool.
T-T - YMCA for some strength training ("strength training" = picking up guys) More swimming.
S-S - 2 pints of Ben & Jerry's

Me, I watch baseball and do what baseballers do. I am a follower.

Monday-think about excercising hard the whole week.
Tuesday-Little time at the gym
Wednesday-Work on clearing sagebrush for six hours.
Thursday-Ride bike ten miles
Friday-Ride bike 80 miles
Saturday- WTH was I thinking on friday
Sunday- My legs are just sore enough to keep me inside watching nascar.

Wyoming sucks

my job. am always on feet. always. keeps your ass nice and toned, so your drunk customers can grab it.

That's why you keep your boot-foot toned :thumbsup:

9 replies, and 3 actual routines, simply astonishing.

I don't like to put things on certain days as they usually get changed.

Chest;
Flat bench - 4 sets (10,8,6,4)
Incline Bench - 4 sets (8,8,8,8)
Dips - 4 Sets (8,8,10,10)
Chest Flyes (Sometimes inclined) - 4 sets (8,8,8,8)
Dumbell Pullovers - 4 Sets (12,12,12,12)

Upper Back;
Barbell Rows - 4 Sets (8,8,8,8)
T-Bar Rows (sometimes done on lower back days) - 4 Sets (8,8,8,8)
Wide grip pulldowns - 4 Sets (8,8,8,8)
Dumbells Rows (Chainsaws) - 4 Sets (8,8,8,8)
Occasional Chins

Lower Back;
Deadlifts - 4 Sets (8,6,6,6) (On heavy days, 8,6,4,2)
Good mornings - 4 Sets (8,8,8,8)

Shoulders;
Seated shoulder Press - 4 Sets (8,8,6,4)
-> Sometimes alternated for barbell
Arnold Press - 4 Sets (8,8,8,8)
Seated Lateral Raise - 4 Sets (8,8,6,6)
Front Raise (Dumbell or Barbell or both) - 4 Sets (8,8,8,8)
Shrugs - 4 Sets (8,8,8,8)

Triceps;
Narrow Grip Bench - 4 Sets (8,8,6,6)
Overhead Dumbell Extensions - 4 Sets (8,8,8,8)
Skull Crushers - 4 Sets (8,8,6,6)
Dumbell Kickbacks - 4 Sets (8,8,8,8)
One-Armed Tricep extensions - 4 Sets (8,8,8,8)

Biceps;
Barbell Curls - 4 Sets (8,8,6,4)
Alternate Dumbell Curls - 4 Sets (8,8,8,6)
Concentration Curls - 4 Sets (8,8,6,6)
Wide Grip Barbell Curl (with EZ curl bar) - 4 Sets (8,8,8,8)
Preacher Curl - 4 Sets (8,8,6,4)

Legs;
Squats - 1 set (20)
Leg Extensions - 4 Sets (8,10,10,10)
Dumbell or Barbell Lunges - 4 Sets (8,8,8,8)
Front Squats - 4 Sets (8,8,8,8)

Abs are done as much as possible, same with forearms. I find when doing biceps or triceps, forearms get a pretty good workout.

I don't do each of these exercises for every workout, I pick maybe 3 or 4 for each group, and strive for 2 groups each time, like chest & bi's, legs & tri's, upper back & chest, lower back and bi's, legs and shoulders. I'm sticking to hypertrophy for most stuff, trying out this new one set squat plan, gradually switching from 4 sets of 8, to one set of 20.

I haven't gone real heavy for deads since school ended, sticking to 315 for now, going back to low reps when school starts, build the strength up again.

Shoulders and quads are lacking right now, hoping to bring them up for Sept. and get bench up to 285, we'll see how things go.

My routine is always changing every few weeks. Currently I am trying to increase size and strength, so I am concentrating on heavy weights/low reps...

Monday and Thursday: Chest, Back, and Biceps (super set chest and back). I do three different exercises (2 sets of each) for each body part. When I hit them again on Thursday, I do three other exercises to change things up.

Tuesday and Friday: Legs, shoulders, and tris (again, three different exercises of about 2 sets each and then change it up on Friday).

Wednesday is dedicated all to forearms, cardio, and abs.

Sat - Sun: Off

It's a bitch of a workout, especially super-setting chest and back, and then trying to do shoulders and tris after getting done with legs, but I've been doing this on and off for a few months and if you want size/strength gains, try it out.

I always try to get in a few sets of lower weight, high reps in between this routine to keep definition in check.

heh I can only get 30 push ups off lol but thats just cuz im a noob

i missed this thread...

since this summer started i started going to the gym 6 times a week with saturdays off

each workout consists of 3 - 5 sets of 8 - 12 reps

i dont know the names of all the workouts so i dont have everything listed, but most things

Sunday
-Flat Bench
-Incline Bench (usually w/ dumbells but switch off once in a while)
-Flys
-Incline Flys
-Military
-Shrugs
-Lat Raises
-Pulldowns or Pullups
-Seated Row
-Arm Curls (all differnt kinds)
-Tricepts (Rope, easy bar over the head)

Monday
-Squats
-Frog Squats (Smith machine)
-Leg press
-Leg Extention
-Leg Curls
-Leg Adducter (groin heh)
-Leg Abductor
-Calves (standing calf raises, sitting machine)

Tuesday
-Strait Leg Deadlifts
-Roman Chair
-Abbs (a machine and inclined bench thing)
-The thing that works out ur obliques by holding a weight in 1 hand and crunching sideways

Wednesday
-same as Sunday

Thursday
-same as Monday

Friday
-same as Tuesday

Saturday
-Rest

not as good of a routine as i want... next year when i can "legally" drive, i want to go 2 times a day just working out one or 2 muscles for ~30 minutes... buts its a lot better than my previous 3 day a week entire body workout each time

also, i never would have thought these were a woman's legs
http://www.gmv.com.au/images/catalog/Talus%20calves.jpg

just some interesting stuff online i passed by.... she puts my quads to shame , and my calves for that matter as well :wtf: quite discouraging if u ask me lol :icon16: